Varied Not Random - First Kipping Bar Muscle-up

BTWB First Kipping Bar Muscle-Up Program - Varied Not Random Programs BWTB’s First Kipping Bar Muscle-Up program is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will help athletes master the swing and “pop” needed to properly perform this classic bodyweight gymnastics movement. As a prerequisite, athletes should already be able to perform 7-10 Strict Pull-ups. Each individualized session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop shoulder stability, core strength, and lat strength, with a heavy focus on transition technique, the kip swing, and kipping control. These are all necessary components that will help you bridge the gap between your kipping pull-up and bar dip capabilities; the sum of which will be much greater than the parts. Because the athlete’s skill is tested at the beginning of the program, their progress also becomes easier to gauge as the weeks go on. The First Kipping Bar Muscle-Up Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks. Am I Ready? Before starting this program, BTWB recommends that you’re already able to complete 7-10 strict pull-ups. Mastering both the strict pull-up and the kipping pull-up can greatly contribute to your success over the course of this program.